‘You could park a bus on that chest!’

That was what someone from the crowd yelled out when Arnie took the stage for one of his exhibitions and quite frankly, he/she wasn’t wrong at all.
Arnold easily had the most impressive chest size in bodybuilding history….even in the golden era of bodybuilding.

Now if you’re probably wondering how to get a bigger chest…’ or ‘what I can do to get compliments like the one Arnie got during his exhibition whenever you take my shirt off?’ Don’t worry; I’ve got you.

Today I’ll be letting you know:

  • The best chest exercises/chest workouts to engage your chest muscles and get a bigger chest in no time.
  • Chest exercise techniques with dumbbells and without dumbbells
  • Simple exercises you can do at home to get a bigger chest.

All in 5 exercises…and all you need to accomplish this is nothing more than determination, dedication, and a bit of patience—nothing good comes easy…but if you strap in and follow these tips and instructions, you’re bound to reach your goal.

Now although this list is for chest workouts, you can check out this arm workout schedule that’s bound to get you massive guns that’ll perfectly complement your chest.

So let’s get started! How To Get A Bigger Chest: 5 Best Exercises To Get A Bigger Chest

5. INCLINED PUSH-UPS

No. 5 best exercise on how to get a bigger chest is a simple, traditional push-up exercise that has proven to be very effective and doesn’t require any equipment except good old gravity to pump one out and get a bigger chest at home.

They can be done in two ways/forms:

  • Inclined push-ups
  • Declined push-ups

PROCEDURE

1. Stretch your arms out and place them on an elevated surface like a box, the edge of your bed, or the first step on your flight of stairs. 

2. Spread your arms till they are about shoulder-width apart.

3. Slowly start bending your arms, elbows squeezing slightly toward the body, and lower your body until you’re hovering just above your bench. Keep core and legs active.

4. Push your body away from the elevated surface until your elbows are extended, but make sure they’re not locked to increase mobility. 

For declined pushups, the procedure is pretty much the same only reversed; instead of your arms, place the edge of your toes on the elevated surface and repeat the procedures.

Benefits of this exercise:

  • This exercise is simple, targets the lower pectoral muscles, and doesn’t require any gym equipment so it’s perfect if you want to crank one out early in the morning or generally increase your upper body strength, so try this if you’re still wondering how to get a bigger chest.

Tips for this exercise

  • Breathe: Make sure you’re inhaling and exhaling properly. Good breath control is key to a proper workout or exercise. If you’re winded out or out of breath.
  • Take a break: Take it easy, take it slow. It doesn’t matter if you cant crank out 10 reps at a go; be dedicated, take it easy and you’ll see the results in no time.
  • Place your arms properly: To get the best results you must ensure your arms are not too close and not too far apart. This helps you with your grip and balance so you don’t slip and have an injury and also so the proper muscles get worked properly.
  • Keep your body straight: You want to make sure your body is properly aligned and not crooked when doing this exercise.

4. DUMBBELL SQUEEZE PRESSES

You’ll need a couple of dumbbells and a bench for this one. The dumbbell squeeze press is one of the most effective chest exercises out there. It not only works the major muscles in your chest but also helps you build stronger biceps.

flat dumbbell squeeze press performed by male personal trainer
Credit: the-optimal-you.com.

Here’s how you do it:

  1. Lie flat on your back on a bench with a dumbbell in each hand. 
  2. Maintain a neutral grip and begin with your arms straight, directly above you. 
  3. Bend your arms and lower them to the side of your body so the dumbbells lie just above your chest.
  4. Pause and then lift your arms to repeat.

Benefits of this exercise

  • You get to work both chest and tricep muscles simultaneously.

Tips for this exercise

  • Breath control: As in all exercises, you have to breathe and maintain proper breath control and techniques.
  • Form: Make sure you maintain the correct posture for this workout; to get the best out of it, tilt your back slightly upwards and arch your spine a bit. Remember, while this may be one of the best ways on how to get a bigger chest, it only works with the proper form.
  • Start small: Don’t start with weights above your class; it may cause injury and wear you out much more quickly. Start small and work your way up.

3. STANDING DUMBBELL CHEST FLYS
Standing dumbbell fly stock photo. Image of goal, exercise - 106238678

Third on the list on how to get a bigger chest is another exercise that requires the use of dumbbells. This exercise is really effective for engaging your chest muscles as well as your deltoids and shoulders for a simple yet thoroughly engaging workout.

PROCEDURE

  1. Stand up tall with your feet shoulder-width apart and a dumbbell in each hand.

2. Bring your arms up straight in front of you so they’re at chest level, palms facing each other.

3. Extend your arms to your sides, until your arms are extended. Make sure you keep your arms at chest level the entire time.

4. Bring them back to the center and repeat as many times as possible.

Benefits of this exercise

  • This exercise helps you to shape your chest….that way you maintain symmetry as you increase your chest size with this exercise. It also works your back muscles. If you’re looking for how to get a bigger chest then this one is definitely for you.

Tips for this exercise

  • Make sure you get medical advice from your doctor before performing this exercise if you have any old or recurring shoulder or back injuries.
  • Start small: Don’t start with weights above your class; it may cause injury and wear you out much more quickly. Start small and work your way up. Once you have the movements down, you can slowly being to progress with more weights.
2. CHEST DIPS

Time to take it up a notch; work your entire upper body, with this thorough exercise that’s sure to make you feel like you just had a marathon workout session. Although they’re called chest dips, they also effectively work your arms, shoulders, as well as your upper back, helping you burn chest fat rapidly.

PROCEDURE

  1. Firmly anchor yourself and grab the bars of a dip station with your palms facing inward and your arms straight. 

2. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body. Push yourself back up top and repeat. 

3. You can attach weights to your ankles for a more effective workout.

Benefits of this exercise

  • Probably the best way to burn chest fat and lose man boobs.
  • Gives you close to a thorough full-body workout.

Tips for this exercise

  • Use the proper forms to avoid shoulder and chest pain.
  • Don’t let your shoulders roll forward and don’t shrug them either.
  • Keep your shoulders back and down. Lower yourself until your shoulders are below your elbows, but don’t go lower.
1. CHEST BENCH PRESSES

The king of the best on how to get a bigger chest for a reason. This is probably the commonest chest workout exercise as it’s effective, and got easy enough to replicate forms. For this workout, you’ll need a bench and a barbell. 

PROCEDURE

1.Tuck your shoulder blades back behind you to keep you from pressing with rounded shoulders.

2. Grab the barbell using a steady overhand grip while placing your thumbs on the outside of your closed fist. 

3. Your arms should be slightly wider than shoulder-width apart while the angle of your upper arms should be about 45 degrees to your body.

4. Take a deep breath before lowering the bar to your chest.

5. Exhale as you press the bar above your chest while extending your arms. 

6. Lower the bar just above your chest

Benefits of this exercise

  • This is a compound exercise that engages the chest muscles such as the pectoralis major as well as the anterior deltoids of the shoulder, and the triceps brachii of the upper arm.
  • Is a highly recommended workout for sports and athletics. 
  • Boosts your muscular endurance and even prepares your upper body to do movements like push-ups

 Tips for this exercise

  • Make sure your grip on the bar is wide enough to have your elbow joints at right. If your grip is too wide and your elbows too flared you risk injuring your chest muscles.
  • Thumb Position: Ensure your hand grip should be overhand with the thumbs placed under the bar and across the top of the fingers. 
  • Don’t lock out your muscles when doing a bench press: The key to making this exercise safely and effectively is not locking the elbows out suddenly or explosively.
  • Warm-Up: Do some reps without weight on the bar to get a good warm-up and get into good form. 
  • Have a spotter when lifting heavier weights.

And that’s it for the 5 best exercises to get a bigger chest!

But….

HERE ARE SOME OTHER CHEST WORKOUTS AND TIPS YOU CAN TRY:

Now while these exercises didn’t make the the list of the 5 best exercises on how to get a bigger chest, these are pretty efficient exercises you can try in when you feel up for it!

1. Cable Flys

2. Machine Chest Presses

3. Resistance Bands: As the name implies you can use these elastic bands to offer more resistance to turn your chest workouts up a bit.
This simple yet effective gym tool can be used for chest exercises such as

  • Floor presses
  • Alternating punches
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